11 feb 24 martie 2012-13

Performance Training in Football Refereeing

Weekly Training Plan

_________________________________________________________________________________________________________ W. Helsen T +32 16 32 90 68 F +32 16 32 91 97 M +32 477 425 534 E [email protected] p. 1

Copyright © 2013 UEFA Referees Committee

WEEK 7 from Monday 11th to Sunday 17th of February Macrocycle VII, week 1 (Training week 37) Mon. 11th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 138 Tue. 12th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (± 1 km) Tr. 139 * Warm up - 20’ extensive warm up, mobilisation and stretching * Strength - core stability and strength exercises (abdominals, back muscles, sideways, arms, legs, see Library for 2 sets of 30”-30” exercises) followed by individual injury prevention exercises

* High Int. Set 1: - 20” run at 90% HRmax (± 100 m), 10” jogging - 40” run at 90% HRmax (± 200 m), 20” jogging - 60” run at 90% HRmax (± 300 m), 30” jogging - 80” run at 90% HRmax (± 400 m), 40” jogging - 20” run at 90% HRmax (± 100 m), 10” jogging - 40” run at 90% HRmax (± 200 m), 20” jogging - 60” run at 90% HRmax (± 300 m), 30” jogging - 80” run at 90% HRmax (± 400 m), 40” jogging - 2’ recovery

Set 2:

- 80” run at 90% HRmax (± 400 m), 40” jogging - 60” run at 90% HRmax (± 300 m), 30” jogging - 40” run at 90% HRmax (± 200 m), 20” jogging - 20” run at 90% HRmax (± 100 m), 10” jogging - 80” run at 90% HRmax (± 400 m), 40” jogging - 60” run at 90% HRmax (± 300 m), 30” jogging - 40” run at 90% HRmax (± 200 m), 20” jogging

- 20” run at 90% HRmax (± 100 m), 10” jogging

- All together, this takes 10’ + 2’ recovery + 10’ = 22’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 72’ Wed. 13th: REST DAY Thu. 14th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (± 1 km) Tr. 140 * Warm up - 20’ extensive warm up, mobilisation and stretching





* Strength - core stability and strength exercises (abdominals, back muscles, sideways, arms, legs, see Library for 2 sets of 30”-30” exercises) followed by individual injury prevention exercises

* High Int. Set 1: Referees perform 5 laps - Run at the appropriate intensity around the pitch perimeter. - However, on LAP 1 run around cone 1, and so on up to cone 5 on LAP 5, thus increasing the run distance with each subsequent lap. - The running should be ¾ pace (85-95%HRmax).

- 4’ recovery Set 2:

- However, on LAP 1 start with cone 5, and on LAP 5 finish with cone 1, thus decreasing the run distance with each subsequent lap.

- This exercise takes ± 24’ (10’ Set 1 + 4’ recovery + 10’ Set 2)

* Alternative HI - Those referees who don’t have access to a regular field because of the weather conditions or whatever other reason, can use the audio file of the Yo-Yo test to run an alternative session, as follows: - Start with levels 15, 16 and 17 (takes 7:30), 2 minutes rest - then repeat levels 16 and 17 (takes 5 minutes), 2 minutes rest, - then repeat level 16 (takes 2:30). Great high intensity session! * Match - 10’ match play * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 84’





Fri. 15th: REST DAY Sat. 16th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 141 * Speed - 5 maximal sprints in the order illustrated below

- Walk back to the start after each individual sprint

- Once the 5 sprints (140 m total sprinting distance) have been completed take a 5’ stretching break

- Then perform a second set of sprints for a session total of 10 sprints. Start the sprints this time sideways right, and turn on the

opposite shoulder to the first set when turning from backwards jogging to sprinting

- The total exercise time is 15’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 17th: If you don’t have a match appointment for the domestic league, use your free time for additional recovery, or use your free time to work on any fitness weaknesses you might have, e.g., aerobic endurance, strength, injury prevention,…). Alternatively, you may also consider other intermittent activities such as playing badminton, football, squash, tennis, or alpine/cross-country skiing to benefit from complementary mental and physical stimulation.





WEEK 8 from Monday 18th to Sunday 24th of February Macrocycle VII, week 2 (Training week 38) Mon. 18th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 142 Tue. 19th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (± 1 km) Tr. 143 * Warm up - 20’ extensive warm up, mobilisation and stretching * Strength - core stability and strength exercises (abdominals, back muscles, sideways, arms, legs, see Library for 2 sets of 30”-30” exercises) followed by individual injury prevention exercises

* High Int. Set 1:

- 30” run at 90% HRmax (± 150 m), then 30” recovery jogging - 60” run at 90% HRmax (± 300 m), followed by 30” jogging - 90” run at 90% HRmax (± 450 m), followed by 30” jogging - 2’ run at 90% HRmax (± 600 m), followed by 1’ jogging - 90” run at 90% HRmax (± 450 m), followed by 30” jogging - 60” run at 90% HRmax (± 300 m), followed by 30” jogging

- 30” run at 90% HRmax (± 150 m), followed by 30” jogging

- 4’ recovery

Set 2: - Repeat Set 1

- All together, this exercise takes 12’ + 4’ recovery + 12’ = 28’ This exercise can also be done on a football field around some cones as indicated in the figure below.





* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 78’

Wed. 20th: REST DAY Thu. 21st: * Low Int. - 5’ jogging slowly building up to 70% HRmax (± 1 km) Tr. 144 * Warm up - 20’ extensive warm up, mobilisation and stretching * Strength - core stability and strength exercises (abdominals, back muscles, sideways, arms, legs, see Library for 2 sets of 30”-30” exercises) followed by individual injury prevention exercises * Speed End. Set 1: - 2 laps of the following field exercise - One lap consists of 7 sub-maximal sprints followed by 7 recovery jogs. The maximum tempo should consist of 90% of maximal

speed. The jogging should take 3 x longer than the duration of the tempo run. After reaching the finish, referees jog all along the goal line until the next corner and then walk back to the start position. It takes + 13’ to do 2 full laps.

- 4’ recovery Set 2: - Again 2 laps of 7 sub-maximal sprints each

- In total, the exercise takes ± 30’ (13’ Set 1 + 4’ recovery + 13’ Set 2).

* Match - 10’ match play






Total duration: 90’ Fri. 22nd: REST DAY Sat. 23rd: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 145

* Speed Set 1: - (1) Sprint for 10m, then walk for 30m. (2) Sprint for 20m, then walk for 20m. (3) Sprint for 30m, then walk for 10m. (4) Sprint for 40m.

- 3’ recovery

* Speed Set 2: - Now start first with 40m and then work down to 10m.

- 3’ recovery

* Speed Set 3: Repeat set 1

* Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 24th: If you don’t have a match appointment for the domestic league, use your free time for additional recovery, or use your free time to work on any fitness weaknesses you might have, e.g., aerobic endurance, strength, injury prevention,…). Alternatively, you may also consider other intermittent activities such as playing badminton, football, squash, tennis, or alpine/cross-country skiing to benefit from complementary mental and physical stimulation.





WEEK 9 from Monday 25th of February to Sunday 3rd of March Macrocycle VII, week 3 (Training week 39) Mon. 25th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 146 Tue. 26th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (± 1 km) Tr. 147 * Warm up - 20’ extensive warm up, mobilisation and stretching * Strength - core stability and strength exercises (abdominals, back muscles, sideways, arms, legs, see Library for 2 sets of 30”-30” exercises) followed by individual injury prevention exercises

* Ext Speed Set 1:

- 8 sprints of 20 m (± 3”) with 20” active recovery in between - Jog 1 lap of the pitch (± 2’30”) - Duration Set 1: ± 6’

Set 2: - 6 sprints of 40 m (± 6”) with 40” active recovery in between - Jog 1 lap of the pitch (± 2’30”) - Duration Set 2: ± 7’ Set 3: - 4 sprints of 60 m (± 9”) with 60” active recovery in between - Jog 1 lap of the pitch (± 2’30”) - Duration Set 3: ± 9’ Set 4: - 2 sprints of 80 m to the opposite penalty box (± 12”) with 80” active recovery in between each sprint

- Duration Set 4: ± 3’ - The total duration of this extended speed session is ± 25’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 75’ Wed. 27th: REST DAY Thu. 28th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (± 1 km) Tr. 148 * Warm up - 20’ extensive warm up, mobilisation and stretching





* Strength - core stability and strength exercises (abdominals, back muscles, sideways, arms, legs, see Library for 2 sets of 30”-30” exercises) followed by individual injury prevention exercises * Speed End. Set 1: - Field exercise, 8 laps in total from the start as follows: - Sideways-R (+ 15 m) - Jog to next cone (+ 40 m) - Backwards jogging to the next cone (+ 15 m)

- HI running around the top cone and to the next cone (+ 100m) - Running backwards to the next cone (+ 15 m) - Jogging at medium intensity to the next cone (+ 40 m) - Sideways-L (+ 15 m) - Walk back to start (+ 60 m) - One full lap, arriving back at the start takes + 90”.

- Therefore restart every 90”. - Set 1 (8 laps) takes ± 12’ to complete

- 4’ recovery Set 2: Field exercise, again 8 laps of 90” each - All together, this speed endurance exercise takes ± 28’ (12’ Set 1 + 4’ recovery + 12’ Set 2)

* SE for ARs - While the referees perform their 2 sets of the HI exercise, the next SE exercise can be considered for the assistant referees





* Match - 10’ match play * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 88’ Fri. 1st: REST DAY Sat. 2nd: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 149

* Speed - Short sprints from a dynamic start: - 2 x 5 m, 2 x 10 m, 2 x 15 m, 2 x 20 m and 2 x 25 m (with a change in direction to the left)

- 5’ recovery

- The second set of the 10 sprints is done in reversed order, i.e. 2 x 25 m (with a change in direction to the right), 2 x 20 m, 2 x 15 m, 2 x 10 m and 2 x 5 m





- The total exercise time is 15’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 3rd: If you don’t have a match appointment for the domestic league, use your free time for additional recovery, or use your free time to work on any fitness weaknesses you might have, e.g., aerobic endurance, strength, injury prevention,…). Alternatively, you may also consider other intermittent activities such as playing badminton, football, squash, tennis, or alpine/cross-country skiing to benefit from complementary mental and physical stimulation.





WEEK 10 from Monday 4th to Sunday 19th of March Macrocycle VII, week 4 (Training week 40) Mon. 4th: * Act. Rec. - 50’ recovery session in a fitness centre Tr. 150 Tue. 5th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (± 1 km) Tr. 151 * Warm up - 20’ extensive warm up, mobilisation and stretching * Strength - core stability and strength exercises (abdominals, back muscles, sideways, arms, legs, see Library for 2 sets of 30”-30” exercises) followed by individual injury prevention exercises

* High Int. Set 1 - 30” run at 90% HRmax, followed by 30” recovery jogging - 45” run at 90% HRmax, followed by 30” jogging - 60” run at 90% HRmax, followed by 30” jogging - 75” run at 90% HRmax, followed by 30” jogging - 30” run at 90% HRmax, followed by 30” jogging - 45” run at 90% HRmax, followed by 30” jogging - 60” run at 90% HRmax, followed by 30” jogging - 75” run at 90% HRmax, followed by 30” jogging - 4’ recovery Set 2 - 75” run at 90% HRmax, followed by 30” jogging - 60” run at 90% HRmax, followed by 30” jogging - 45” run at 90% HRmax, followed by 30” jogging - 30” run at 90% HRmax, followed by 30” jogging - 75” run at 90% HRmax, followed by 30” jogging - 60” run at 90% HRmax, followed by 30” jogging, - 45” run at 90% HRmax, followed by 30” jogging - 30” run at 90% HRmax, followed by 30” jogging - All together, this exercise takes 11’ + 4’ recovery + 11’ = 26’

- From a coaching point of view, the easiest way to do this intermittent exercise, is to give a clear signal each time the referees have to change from activity.

- For Set 1, the time line for the use of the whistle is as follows: 0 (30” HI) - 30” (J) - 1’ (HI) - 1’45” (J) - 2’15” (HI) - 3’15” (J) - 3’45” (HI) - 5’ (J) - 5’30” (HI) - 6’ (J) - 6’30” (T) - 7’15” (J) - 7’45” (HI) - 8’45” (J) - 9’15” (HI) - 10’30” (J) - 11’ (Finish)





- For Set 2, the time line is:

0 (75” HI) - 1’15” (J) - 1’45” (HI) - 2’45” (J) - 3’15” (HI) - 4’ (J) - 4’30” (HI) - 5’ (J) - 5’30” (HI) - 6’45” (J) – 7’15” (HI) - 8’15” (J) - 8’45” (HI) - 9’30” (J) - 10’ (HI) – 10’30” (J) - 11’ (Finish)


Total duration: 76’ Wed.6th: REST DAY Thu. 7th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (± 1 km) Tr. 152 * Warm up - 20’ extensive warm up, mobilisation and stretching * Strength - core stability and strength exercises (abdominals, back muscles, sideways, arms, legs, see Library for 2 sets of 30”-30” exercises) followed by individual injury prevention exercises

* Speed End. - Set 1 - 4 laps of ± 3’ each

- 4’ recovery

- Set 2 - 4 laps of ± 3’ each

- This exercise takes ± 28’ (12’ Set 1 + 4’ recovery + 12’ Set 2) * Match - 10’ match play






Total duration: 88’ Fri. 8th: REST DAY Sat. 9th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 153 * Speed/Agility - Penalty box exercise, as per diagram below

- Set 1 5 laps in the penalty box from start to finish as indicated

- Set 2 - Perform another 5 laps of the penalty box exercise

- The total exercise time is 15’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 10th: If you don’t have a match appointment for the domestic league, use your free time for additional recovery, or use your free time to work on any fitness weaknesses you might have, e.g., aerobic endurance, strength, injury prevention,…). Alternatively, you may also consider other intermittent activities such as playing badminton, football, squash, tennis, or alpine/cross-country skiing to benefit from complementary mental and physical stimulation.






* High Int. - This HI-run can easily be performed on a track (Start A) or on a

regular field of play (Start A’). - Each run is performed at 90% of HRmax Set 1 - 300 m run in 50-60”, 50-60” recovery, 7 reps

- 6’ recovery

Set 2 - Repeat the 300 m run in 50-60”, 50-60”, recovery, 7 reps - If the exercise is performed on the field of play, then the start

of Set 2 is on the opposite side so that referees have to turn on the other shoulder

- All together, these 16 HI-runs take ± 34’ (14’ Set 1 + 6’ recovery + 14’ Set 2)

Start A'

50-60"HI-run

Start A

50-60"active recovery






Total duration: 84’ Wed. 13th: REST DAY Thu. 14th: * Low Int. - 5’ jogging slowly building up to 70% HRmax (± 1 km) Tr. 156 * Warm up - 20’ extensive warm up, mobilisation and stretching * Strength - core stability and strength exercises (abdominals, back muscles, sideways, arms, legs, see Library for 2 sets of 30”-30” exercises) followed by individual injury prevention exercises

* High Int. - Set 1: - Run around the pitch as indicated in the picture. The distance of high intensity running increases every lap. In total, run 4 laps around the pitch. - Each run is performed at 90% HRmax

- With no recovery breaks in-between each lap it takes ± 6’

- 3’ recovery

* Speed End. - Set 2: - Now start with 1 full lap of high intensity running (lap 4) and then work down to run one length of high intensity (lap 1). - 3’ recovery





* Speed End. - Set 3: - Same as Set 1

- All together this exercise takes ± 24’ (6’ Set 1, 3’ recovery, 6’ Set 2, 3’ recovery, 6’ Set 3)

* SE for ARs - While the referees perform their 2 sets of SE, the next SE exercise can be considered for the assistant referees

* Match - 10’ match play * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 90’ Fri. 15th: REST DAY Sat. 16th: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 157 * Speed - Variations on the centre circle sprint: - Set 1: 5’ or 5 laps in total - 3’ recovery and stretching - Set 2: 5’ or 5 laps in total





- The total exercise time is 15’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 51’ Sun. 17th: If you don’t have a match appointment for the domestic league, use your free time for additional recovery, or use your free time to work on any fitness weaknesses you might have, e.g., aerobic endurance, strength, injury prevention,…). Alternatively, you may also consider other intermittent activities such as playing badminton, football, squash, tennis, or alpine/cross-country skiing to benefit from complementary mental and physical stimulation.






* Extended Sp. - This session is an extension of a previous extended speed session - Set 1: > 2 maximal 75 m sprints (± 10”) with 75” recovery jogging in between each sprint > 4 maximal 50 m sprints (± 7”) with 50” recovery jogging in between each sprint > 6 maximal 25 m sprints over 25 m (± 4”) with 25” recovery jogging in between each sprint > Jog 1 lap of the pitch (± 2’30”) > Duration Set 1: ± 12’ - Set 2: > 6 maximal 25 m sprints over 25 m (± 4”) with 25” recovery jogging in between each sprint > 4 maximal 50 m sprints (± 7”) with 50” recovery jogging in between each sprint > 2 maximal 75 m sprints (± 10”) with 75” recovery jogging in between each sprint > Jog 1 lap of the pitch (± 2’30”) > Duration Set 2: ± 12’ - The total duration of this extended speed session is ± 24’ including 5’ active recovery. * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 74’ Wed. 20th: REST DAY





Thu. 21st: * Low Int. - 5’ jogging slowly building up to 70% HRmax (± 1 km) Tr. 160 * Warm up - 20’ extensive warm up, mobilisation and stretching * Strength - core stability and strength exercises (abdominals, back muscles, sideways, arms, legs, see Library for 2 sets of 30”-30” exercises) followed by individual injury prevention exercises

* Speed End. - Set 1 - Field exercise, 5 laps of ± 2’ each performing the different

activities at the appropriate intensities. - 4’ recovery - Set 2 - Field exercise, 5 laps of ± 2’ each - All together this exercise takes 24’ (10’ Set 1 + 4’ recovery + 10’ Set 2) * Match - 10’ match play * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching

Total duration: 84’ Fri. 22nd: REST DAY





Sat. 23rd: * Warm up - 20’ of jogging, dynamic exercises and stretching Tr. 161 * Speed - 1) 11 m sprint, 11 m jogging, walking to start, 4 x

- 2) 25 m sprint, 25 m jogging, walking to start, 2 x - 3) 50 m sprint, 50 m jogging, walking to start, 1 x

- Sprints should ideally start from a dynamic start position (walking, jogging, sideways or backwards…).

- 5’ recovery, followed by a 2nd Set of 7 sprints - The total exercise time is 15’ * Cool down - 5’ jogging and walking, followed by 10’ extensive stretching Total duration: 50’ Sun. 24th: If you don’t have a match appointment for the domestic league, use your free time for additional recovery, or use your free time to work on any fitness weaknesses you might have, e.g., aerobic endurance, strength, injury prevention,…). Alternatively, you may also consider other intermittent activities such as playing badminton, football, squash, tennis, or alpine/cross-country skiing to benefit from complementary mental and physical stimulation.

11 feb 24 martie 2012-13

Sports

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training week

set of sprints

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recovery session

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strength core stability